Ch 4: Carbohydrates Flashcards
what are the 3 monosaccharides
glucose
fructose
galactose
what are the 3 disaccharides
lactose
sucrose
maltose
what is starch
storages form of glucose in plants
what is glycogen
storage form of glucose in animals and humans
what are the 2 types of fiber
soluble and insoluble
health benefits of soluble fiber
lowers blood cholesterol (apples, citrus fruits, barley, vegetables, legumes, oats)
Fiber regulates blood sugar following a CHO rich meal
health benefits of insoluble fibers
maintains healthy bowel function and reduces risk of bowel disease (diverticulitis) (Brown rice, fruit, legumes, carrots, wheat bran, whole grains)
Helps maintain a healthy body weight
how much fiber is recommended for men and women
men: 30-34 grams of fiber
women: 28 grams of fiber
what is an enriched grain
three major B vitamins — thiamin, riboflavin and niacin — are added back to the flour in the same proportion as is found in the whole kernel, in addition to supplemental iron.
what was the enrichment act
The U.S. Enrichment Act of 1942 was passed by Congress to prevent deficiencies that developed when people turned to refined breads
Required iron, niacin, thiamin and riboflavin be added to all refined grain products
Amended in 1996 to include the vitamin folate (folic acid on food labels)
what is the recommended amount of carbohydrate needed in the diet
45-60%
digestion of carbohydrates
In the mouth
Starch digestion begins in the mouth where enzymes in saliva mix with food to split starch into maltose
In the Stomach
Salivary enzymes are deactivated in the stomach
Carbohydrates are not digested in the stomach
In the Small Intestine
Digestive enzymes are delivered by the pancreas
Refined starches (white bread) break down rapidly while high fiber foods break down much more slowly
Disaccharides are broken down into monosaccharides
Monosaccharides are absorbed through the intestinal wall and via the blood to the liver
In the Liver
Fructose and galactose are converted to glucose
Glucose enters the blood stream to feed the cells
In the Colon
Undigested fiber travels from the small intestine to the colon
Bacteria in the colon causes fermentation of the fiber and releases gas
what is lactose intolerance
when you don’t have the enzyme of lactase
what is ketosis
breaks down protein converts to breaking down fat
happens when you get so hungry you don’t feel hungry anymore
what is ketosis
breaks down protein converts to breaking down fat
happens when you get so hungry you don’t feel hungry anymore
what is the minimum amount of carbohydrate needed to prevent ketosis
130 grams a day
after you eat what happens to the glucose in your blood
glucose levels in the blood rise
what does insulin do
sense rise in glucose
signals body’s cells to uptake the surplus glucose
so it brings it down
what does glucagon do
release glucose into the blood when you don’t have enough blood in your body
what are the health problems associated with diabetes
heart disease
stroke
blindness
what fasting glucose levels correspond to normal, pre-diabetes and diabetes?
normal: less than 100 mg/dL
prediabetes: 100-124.9
diabetes: 125 or higher
what is insulin resistance
muscle, adipose and liver cells lose their sensitivity to insulin
how do you reduce your risk for diabetes
Healthy body weight
Diet high in fruits, vegetables, fish, poultry and whole grains
Exercise regularly
Restrict alcohol, refrain from smoking
what percentage of your diet can be made up of added sugars
less than 10%
what is high fructose corn syrup?
Nature of HFCS Half of added sugar in U.S. food supply Sucrose is 50% fructose HFCS is 48-55% fructose HFCS does have negatives Highly processed, may contain contaminants Government subsidies make it cheap
